Dumbbells for women: what weight to choose, trainers' recommendations

• December 28, 2018
• Workouts in the gym
• Svetlana Funtova

Today, sports paraphernalia stores offer a huge selection of equipment of different sizes and weights. Often, customers are faced with the question of what weights to buy for certain sports and what weight of dumbbells to choose for a woman? To answer them, you need to understand in detail the purposes of using this projectile.

Criteria for choosing dumbbells

The main criteria that you should pay attention to in order to make the best choice of weights for women are:

1. Type of construction (collapsible parts or solid projectile).
2. Weight.
3. Ease of use.

Solid dumbbells are a design that consists of a metal bar with two balls at opposite ends. A significant disadvantage of the monolith is the inability to adjust the weight of the projectile.

However, this kind of dumbbells have a number of advantages:

• The monolithic design is more convenient to handle; there is no need to constantly assemble and disassemble parts.
• Dumbbells are less dangerous.
• It is much more convenient to hold the bar of a solid weighting material.

Answering the question of what weight of dumbbells to choose for a woman in this case is problematic. Because for a beginner athlete, a lighter equipment is purchased, and for a trained athlete, a heavier one.

Despite all the advantages of a monolithic design, collapsible dumbbells are still considered the best choice. They, in turn, are divided as follows:

1. Classic ones - a solid bar and plates, like those attached to a barbell. Their weight ranges from 1.5 to 10 kg. They are secured with special locks.
2. Variable weights have small dials and levers to change the weight. Such projectiles are produced with clamps that fit onto the bar and other components.

The best floor rubber dumbbells

Bodymax Deluxe

The maximum weight that can be achieved with Bodymax Deluxe is 15 kg for one dumbbell. The set comes with eight 2.5kg pancakes, four 1.25kg and four 0.5kg. This range allows you to start with a light weight that's comfortable for doing dumbbell raises in front of you, and then increase the weight when doing biceps curls.

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Hexagonal rubberized BodyPower Rubber Hex

Our favorite dumbbells for performing renegade rows. The straight sides and rubber coating on the Power Rubber Hex dumbbells make them less likely to slip in your hand. The downside to these dumbbells is that you can't vary the weight, and each set costs around £50. However, if you have enough space and don't mind the cost, you can purchase a set with five different weights and a dumbbell rack for under £200.

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Neoprene coated Gallant Neoprene Hand Dumbbells

Such dumbbells are suitable not only for training to increase muscle mass, but also for rehabilitation exercises or as an additional load during cardio sessions. The weight of the dumbbells varies from 0.5 to 5 kg, and the discs on the dumbbells are hexagonal in shape to prevent the dumbbells from rolling under the sofa during training.

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For home workouts

It is quite obvious that depending on physical fitness and the focus of training, different weights of dumbbells are selected. According to fitness trainers, at the beginning of the training process, the optimal weight of dumbbells for women is approximately the following:

• squats and lunges from 7–10 kg;
• leg swing - 5 kg;
• all types of exercises to work the muscles of the chest, back, shoulders, biceps and triceps - from 3 to 7 kg.

Before starting active training, it is recommended to start with 2–10 kg of weight; if necessary, the load can be increased over time. The main mistakes made by novice athletes include incorrectly selected dumbbell weights. As a result, this will not only not bring the expected result, but can also injure an unprepared body.

When can you increase the weight of dumbbells?

We've already figured out that if you easily exceed the required rep range for a set, you can increase the weight. But how often should this be done?

Everyone’s progress will be different - some are able to increase the load in a week, while others in 2.

Focus on the sensations during the approach. The last repetitions are performed “to the limit”, but correct technique is always a priority.

The results will come as long as you put in enough effort. If you constantly work with the same weight, the body will adapt, and you will not achieve the desired result.

For weight loss

If the goal of training is mainly to lose weight, then the answer to the question of what dumbbell weight to choose for women will be a weight of 2–3 kg.

To achieve results with dumbbells, you need to exercise 3 or 4 times a week, if possible with rhythmic music. This will allow you not to slow down the active pace of your training. In this case, it is better to purchase a one-piece projectile with a rubber coating for better grip. The rich color of the dumbbell will be a bonus; training will be associated with something bright and joyful.

Selection of weight depending on the goal

When selecting dumbbells, you should decide on your goals:

1. Muscle gain
2. Weight loss
3. General strengthening workouts for muscle tone.

Workouts for muscle gain include a medium rep range (12-15) and rest between sets of 60-120 seconds.

That is, the dumbbells must be suitable for performing the exercise with correct technique for 12-15 repetitions.

Start with light weights and make sure you're doing it right. If you can do more than 15, increase the weight. If doing it 12 times doesn’t work, reduce it.

The last reps of the set should be noticeable and fairly heavy. This is the only way you will get the desired effect.

If the goal is weight loss or a toned body, you can choose smaller dumbbells.

These workouts are more intense to expend more energy during the workout. And doing this with heavy weights is not so easy.

The range of repetitions per set is from 15 to 20. In selecting the weight, follow the above principle.

For tightening and building muscles

What weight of dumbbells to choose for women to tone and build muscles? It is better to opt for collapsible weights with a weight of 2–12 kg or a full row of dumbbells in the amount of 10 pieces. To figure out which is better, you need to study both options in detail. For a dozen dumbbells, you will undoubtedly need a rack. This is not a cheap pleasure and takes up a lot of space.

However, the advantages are:

• saving time, no need to assemble and disassemble dumbbells and be distracted from training;
• there is less chance of injury as a result of falling of a poorly screwed part;
• the ability to quickly change weights and pair training.

In favor of the collapsible design, it is worth noting the compactness of the dumbbell; if it is not needed, it can always be removed, which cannot be done with a whole arsenal of weights. And of course, a significantly lower price for the projectile. Before use, you need to pay attention to how well the structure is assembled so as not to get injured.

To ensure that the product retains its appearance for a long time and does not scratch the floor covering, it is recommended to choose dumbbells with rubberized plates. As for the weight range from 2 to 12 kg, the fact is that gradually increasing load helps to tighten and build muscles.

How to choose dumbbells for women

Today, all sports stores offer a wide range of dumbbells of different shapes, sizes, weights and colors. Making the right choice is not difficult for any woman.

She can choose shapes and colors with ease; the question is which dumbbells to choose so as not to face the problem of weight every time. This will depend on what exercises she does.

Dumbbells come in two types: solid and collapsible. The essence of collapsible dumbbells is that you can easily and simply change the discs. Regular one-piece dumbbells are shaped like two balls that are connected by a straight handle for gripping by hand. If previously the same type of solid dumbbells were produced, today you can find hexagonal dumbbells in stores.

The advantage of the hexagonal shape of the dumbbells is that they do not roll out on the floor or other surface when touched. The downside is the classic solid dumbbells, which do not stick to a smooth surface.

As for collapsible dumbbells, they are the most effective and convenient to use , as they provide an excellent opportunity to adjust the weight. This is the best option for beginners and not only for them.

As your physical exercises increase and change, you can change and adjust the weight of the dumbbells, that is, add or decrease disks.

Dumbbells are also available with or without rubber coating. Coated dumbbells have the advantage that the bar of such dumbbells does not slip in the palm of your hand.

For practicing strikes

What weight of dumbbells should a woman choose for her arms when practicing punches? In this case, 0.5-1 kg is enough for beginners and 1 to 2 kg for women at a more advanced level of physical fitness. It all depends on the individual.

Since the training takes place at an active pace, the projectile tends to fly out of your hands at any moment. Therefore, the main requirement for dumbbells is a comfortable, rubberized handle that will be held tightly in the hand.

Terms of use

Before exercising, be sure to do a warm-up. This is necessary to warm up the muscles and ligaments, which will subsequently prevent sprains and injuries. Warm-up usually lasts 10–15 minutes and involves performing any aerobic activity. Active dancing, running in place, and squats are quite suitable for this. The main thing is that all muscle groups that will be involved in subsequent classes are involved in the work.

The basic rules that must be followed when using dumbbells for weight loss include nutritional requirements:

• Exercises should not be performed immediately after eating; at least 2–3 hours should pass between meals and training;
• You should exclude foods that are harmful to your figure from your diet and reduce the calorie content of the menu by at least 10%.

Since it is almost impossible to lose weight with the help of exercise alone, even very intense physical activity, it is extremely important to switch to proper or dietary nutrition at the same time as starting such exercises. Only the integrated use of sports and diet can give a real chance of getting rid of extra pounds.

In addition, the most important condition for effective weight loss with dumbbells is regularity. The fat layer in the human body decreases gradually, and the muscles become prominent only after very long systematic training. It should be borne in mind that the body adapts to the loads received over time, so it is extremely important to gradually increase the weight of the dumbbells. On the other hand, in no case should you overdo it or start training right away with heavy equipment, this can lead to injury.

An important condition for obtaining the desired result is also the correct psychological attitude. When starting to exercise with dumbbells for weight loss, you need to get rid of all unnecessary thoughts and forget about your problems. You cannot be distracted by anything extraneous, but must fully concentrate on the correct execution of each exercise. Experts recommend thinking about how effectively certain muscle groups work at this moment, how fat deposits are broken down, and how toned and slender the figure becomes. Such positive thinking greatly helps not only to perform physical exercises correctly, but to significantly speed up the achievement of your goal.

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Special recommendations and care

In some cases, it is better to postpone training with dumbbells or train with caution:

1. The weight of dumbbells for beginner women should be minimal. Trainers note that people always try to increase the load when the body is not yet ready for it.
2. If you have an injury, you must first fully recover. If the process of remission has begun, they begin work only with the permission of the doctor, with minimal stress on the body.
3. Pregnant women are allowed to exercise only after consulting a doctor. Training is best done outdoors, and the weight of the dumbbell should not exceed 2 kg.

In order for sports equipment to retain its original appearance longer and be used for a long time, it is important to ensure proper care:

• Do not get the dumbbells wet; just wipe them with a dry or slightly damp cloth.
• If the removable plates are not rubberized, their threaded interior and neck tips will need to be lubricated from time to time.
• During use, do not throw the dumbbells; over time, they can become damaged and become unusable.

The weight of dumbbells for women should be selected in accordance with the age, health and physical fitness of the athlete. By including exercises with dumbbells in your workout, you can quickly achieve the desired result, lose weight, tone your muscles, and so on. For women who are in excellent physical shape, exercising with weights will allow them to stay in shape without grueling workouts.

A set of exercises with dumbbells for women

Exercises with dumbbells require caution and attention, since any careless or unsuccessful movement can easily injure a person. This primarily applies to beginners.

Before you start exercising, you need to start with a light warm-up, this will allow your muscles to relax and get ready. Between each new exercise, you need to take a short break to catch your breath and gain strength for the next workout.

Experts recommend starting exercises with dumbbells from large muscles, that is, from the legs:

• Basic leg exercise (squats with dumbbells). Take the starting position with your feet shoulder-width apart and holding dumbbells in your hands. Lower your arms and squat down to the level where your thighs are parallel to the floor. In this case, you need to stretch your buttocks back without arching your back. Stop in this position for just a few seconds, then return to the starting position. Do the exercise 20 times in 4 approaches.
• Lunge with dumbbells. Take your starting position (feet shoulder-width apart) and lunge with your right leg, placing it forward. At the same time, the left leg stretches back and stands on its toe. The body weight is smoothly transferred to the right leg, do a light (insignificant) squat and return to the starting position. Do the same with your left leg. Alternating legs, do the exercise 20 times in 4 approaches.
• Leg bending from a lying position. Lie on your stomach, hold one dumbbell between your feet. Bend your legs, trying to pull the dumbbell towards your buttocks, and return to the starting position. The number of approaches and repetitions is similar to the first two exercises.

Exercise for the back muscles. To achieve beautiful posture, back exercises will help. To do this, you need to stand up straight, put your feet together, and take dumbbells in your hands. Then, gradually leaning forward, about 45 degrees, pull the dumbbells to your waist. You need to do 3 sets of 15 times.

Exercise for the chest muscles. Every woman, regardless of age, dreams of large and firm breasts. This can be achieved by regularly performing the following exercises for the pectoral muscles.

Lie on your back, having previously placed a small pillow under it, your elbows should not touch the floor. Bend your knees, keep your feet on the floor. Holding the dumbbells in your hands, stretch them forward, then slowly lower them to your chest, hold in this position for a few seconds, and return to the starting position. Repeat 3 sets of 15 times.

Exercise for arm muscles. Stand up straight and lower your arms down, holding a dumbbell in each of them. Then slowly raise one arm (it doesn’t matter which one) up and, bending your elbow, throw the dumbbell behind your back. With your other hand, lift the dumbbell to chest level, while bending your elbow. This exercise allows you to develop your biceps and triceps. For each hand, perform 12 times in 3 approaches.

Exercise for abdominal muscles - twisting. To perform this exercise, you need to lie on your back, bend your knees, and keep your feet on the floor. Take the dumbbells in your hands and throw them behind your head, while keeping your elbows slightly bent. Take a deep breath, raise your head and shoulders as high as possible, trying not to lift your lower back off the floor.

Remain in this position for several minutes, then exhale and return to the starting position. With this exercise, the abdominal muscles are well tensed. Do the exercise 20 times in 4 approaches.

Many people wonder which exercise machine is best for home use? It depends on what goals to pursue.

For example, the exercise machines discussed in this article are perfect for losing weight.

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Dumbbell care

Field of purchase, dumbbells must be stored correctly. Here are some simple tips to ensure that these wonderful sports attributes serve a beautiful woman for a long time:

1. Do not wet the dumbbells (for example, by wiping dust from them); after training, it is better to wipe with a dry cloth.
2. If the plates are not rubberized, lubricate the bar and the inside (threaded) of the plates! If the thread is broken, the dumbbell will become unusable.
3. Don't throw dumbbells on the floor. At some point, something might break off, and the neighbors below won’t like it either.